Name: Playbook - Patty Pittman - W1/D4 Metabolic conditioning/ HIIT
Uploaded: 2023-04-21T16:23:38.175Z
Duration: 30 min
Description: W1/D4 Metabolic conditioning/ HIIT

This is a no-equipment workout that will strengthen your body while also getting
your heart rate up!

Warm up 5 minutes with a walk. 
Do 20 min of HIIT. 
Then cool down 5 minutes with a walk.

Warm up with a brisk walk or other cardio exercise for 5 minutes. Then, perform
this circuit, taking breaks if needed between exercises, and taking 30 to 60 seconds
rest between rounds of the circuit. 

Repeat for 15-20 minutes. 

Then cool down with another 5 minute walk. 

***Total time of 30 min includes warm up and cool down.

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Push up

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Move as fast as possible with good form 
* Work both sides alternating

Bodyweight reverse lunges

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- Do 10 each side

Bicycle crunches

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- Keep core engaged – option: do with hands elevated

W1/D4 Metabolic conditioning/ HIIT

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